Stretch Routine:
Welcome to your go-to guide for daily stretching exercises, curated by renowned pain relief expert Dr. Chris Oswald.
Whether you’re dealing with chronic muscle pain or simply looking to improve your overall flexibility and well-being, this daily stretch routine is designed to help you achieve lasting natural pain relief and enhanced mobility.
By following the Super Six Rules to Stretch shown above and by incorporating these effective stretching exercises into your daily regimen, you’ll be on your way to a healthier, more active lifestyle.
1. Front of Chest Stretch
- Position:
- Stand with feet planted squarely on the ground.
- Right arm perpendicular to the ground, hand hooked onto a wall for support.
- Action:
- Extend fingers backward to open up the fascia and connective tissue of the forearm and hand.
- Rotate body away from the stretching side (right hand on the wall, turn face and torso to the left).
- Note:
- Repeat on the other side.
2. Torso Stretch
- Position:
- Hips under shoulders, ears over shoulders.
- Action:
- Hold hips and twist the spine and neck to the left.
- Do not move hips.
- For a deeper stretch, turn the pelvis further to one side.
- Note:
- Repeat equally on both sides.
3. Side of Spine Stretch
- Position:
- Legs wider than shoulder width for stability.
- Left hand on the left side of the lateral left leg or hip.
- Action:
- Right arm goes straight up in the air.
- Lean to the left side, with the right arm pointing to the left and remaining straight.
- Note:
- Repeat on the other side.
4. Front of Leg (Quadricep) Stretch
- Position:
- Stand holding a wall with the right hand.
- Action:
- Pull left heel up to buttock and grab the front of the left ankle with the left hand.
- Hold the foot and heel as close to the left buttock as possible.
- Note:
- Repeat on the other side.
- It’s not essential to touch the heel to the buttock; feel the front of the leg stretching.
5. Hip Flexor Stretch
- Position:
- Right hand on a chair for support.
- Action:
- Pull left leg back, getting the left thigh closer to parallel to the ground.
- Hinge at the waist and move forward to form a “T” shape.
- Note:
- Repeat on the other side.
6. Hamstring Stretch
- Position:
- Heel on a chair, leg straight.
- Action:
- Hinge at the waist and lean forward.
- Do not round the shoulders or neck.
- Note:
- Stretch the connective tissue in the back of the knee.
7. Sun Salutation (Yoga)
- Position:
- Lie on the tummy and up on elbows.
- Action:
- Arc the back for extension.
- For a deeper stretch, go up on hands and arc more, leaning the back of the neck backwards.
- Note:
- Open up the front of the neck.
8. Side of Leg Stretch
- Position:
- Stand facing away from a wall, left hand on the wall.
- Action:
- Left foot planted on the ground, right foot crosses in front of the left leg.
- Right hand on right hip, pushing the hip toward the wall.
- Note:
- Breathe deeply for 30 to 60 seconds.
- Repeat on the other side.
9. Hamstring and Back Combination Stretch
- Position:
- Feet shoulder-width apart.
- Action:
- Hinge at the waist, drop and relax the whole body.
- Reach arms down as far as possible, let head hang.
- Note:
- Stay for 30 to 60 seconds, breathing deeply.
By following these stretches and the Super 6 rules, you can alleviate pain and tension from lower back pain and promote better muscle function and flexibility.
